Teriyaki Chicken Lettuce Wraps (Low Calorie)

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are the perfect dish for any occasion! They combine savory chicken with fresh lettuce, making them a delightful and healthy option. Whether you’re looking for a quick lunch, a dinner idea, or a tasty snack, these wraps are versatile and packed with flavor. Plus, they are low in calories and high in protein, making them an excellent choice for meal prep or a light bite.

Why You’ll Love This Recipe

• Quick and Easy: These wraps can be prepared in just 28 minutes, making them ideal for busy weeknights.
• Healthy and Low Calorie: With only 161 calories per serving, they’re perfect for those watching their caloric intake.
• High Protein: Each wrap contains 22 grams of protein, helping you feel full and satisfied.
• Customizable: Feel free to add your favorite toppings or vegetables to make it your own!
• Meal Prep Friendly: These wraps store well in the fridge, ensuring you have healthy meals ready to go.

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Tools and Preparation

To make these delicious teriyaki chicken lettuce wraps, you’ll need some essential tools. Having the right equipment makes the cooking process smoother and more enjoyable.

Essential Tools and Equipment

• Skillet
• Mixing bowl
• Spatula
• Measuring cups
• Grater

Importance of Each Tool

• Skillet: Essential for cooking the chicken evenly and allowing the sauce to thicken nicely.
• Mixing bowl: Helps in combining all the sauce ingredients effectively before cooking.
• Spatula: Useful for flipping the chicken without breaking it apart during cooking.

Ingredients

These teriyaki chicken lettuce wraps are crunchy, umami, and sweet. They’re low calorie, great for meal prep, high protein and dairy-free.

For the Chicken Filling

• 1 lb boneless skinless chicken breasts (diced)
• 1 tsp olive oil
• 1/4 cup soy sauce (preferably low sodium)
• 1/4 cup water
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 1 tsp sesame oil
• 2 tsp fresh ginger (grated)
• 2 cloves of garlic (minced)

For Assembly

• Sweet gem lettuce
• 1 tsp sesame seeds
• green onion (sliced)

How to Make Teriyaki Chicken Lettuce Wraps (Low Calorie)

Step 1: Prepare the Sauce

Start by combining soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, ginger, and garlic in a bowl. Mix until smooth.

Step 2: Cook the Chicken

Now, heat the olive oil in a skillet over medium-high heat. Add in chicken and cook it for about 5 minutes on one side. After that:
1. Flip the chicken with a spatula.
2. Cook for an additional 3 minutes until slightly brown.

Step 3: Add the Sauce

Pour the sauce into the skillet and cover all the chicken pieces:
1. Lower the heat.
2. Cook for another 3-5 minutes until the sauce thickens up nicely.

Step 4: Assemble the Wraps

Layout your sweet gem lettuce leaves on a plate:
1. Fill each leaf with teriyaki chicken mixture.
2. Top with sesame seeds and sliced green onion.

Enjoy your healthy Teriyaki Chicken Lettuce Wraps as a satisfying meal or snack!

How to Serve Teriyaki Chicken Lettuce Wraps (Low Calorie)

Serving teriyaki chicken lettuce wraps is a delightful experience. These wraps are not only tasty but also versatile. You can customize them according to your preferences for a perfect meal or snack.

Fresh Veggie Additions

• Cucumber slices: Add a refreshing crunch that pairs well with the savory chicken.
• Shredded carrots: They provide sweetness and color, enhancing the visual appeal of your wraps.
• Bell pepper strips: Use red, yellow, or green bell peppers for a burst of flavor and additional vitamins.

Dipping Sauces

• Spicy mayo: A mix of mayo and sriracha can add a creamy heat to your wraps.
• Peanut sauce: This adds a rich, nutty flavor that complements the teriyaki chicken beautifully.
• Soy sauce: For those who love saltiness, serving with extra soy sauce can enhance the umami profile.

Serving Plates

• Platter style: Serve on a large platter for sharing at gatherings.
• Individual plates: Prepare single plates for each guest, making it easy for them to enjoy their own portion.

How to Perfect Teriyaki Chicken Lettuce Wraps (Low Calorie)

To make the best teriyaki chicken lettuce wraps, consider these helpful tips. Each suggestion will enhance flavor and texture.

• Use fresh ingredients: Fresh ginger and garlic elevate the dish’s overall taste.
• Control cooking time: Avoid overcooking the chicken to keep it juicy and tender.
• Choose the right lettuce: Sweet gem lettuce provides sturdy leaves that hold the filling well.
• Experiment with toppings: Try adding crushed nuts or spicy kimchi for an exciting twist.

Best Side Dishes for Teriyaki Chicken Lettuce Wraps (Low Calorie)

Pairing side dishes with teriyaki chicken lettuce wraps can elevate your meal. Here are some fantastic options to consider.

1. Steamed broccoli: Lightly steamed broccoli adds nutrients and complements the flavors of the wraps.
2. Cauliflower rice: A low-calorie substitute for traditional rice that absorbs sauces well.
3. Edamame: These protein-packed soybeans are perfect for snacking alongside your wraps.
4. Miso soup: A warm bowl of miso soup balances out the meal with its savory broth.
5. Zucchini noodles: A gluten-free alternative to pasta that works great with Asian-inspired dishes.
6. Rice paper rolls: Fill them with fresh veggies and serve alongside teriyaki wraps for added texture.

Common Mistakes to Avoid

Avoiding common mistakes can improve your experience while making Teriyaki Chicken Lettuce Wraps (Low Calorie) and enhance the final dish.

• Using regular soy sauce: Opt for low sodium soy sauce to keep the dish healthier and lower in salt.
• Overcooking the chicken: Keep an eye on cooking times to ensure the chicken remains juicy and tender.
• Skipping the cornstarch: This thickens the sauce, enhancing flavor and texture. Don’t omit it!
• Choosing the wrong lettuce: Sweet gem lettuce provides the perfect crunch and flavor; avoid using tougher varieties.
• Neglecting toppings: Garnishing with sesame seeds and green onions adds flavor and visual appeal, so don’t skip this step.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• The teriyaki chicken can be kept for up to 3 days in the fridge.

Freezing Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Use freezer-safe containers or bags for long-term storage.
• They can be frozen for up to 2 months for best quality.

Reheating Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Oven: Preheat to 350°F (175°C) and bake for about 10-15 minutes, covered with foil.
• Microwave: Heat on medium power in short bursts, stirring occasionally until warmed through.
• Stovetop: Reheat in a skillet over medium heat, stirring often until hot.

Frequently Asked Questions

What are Teriyaki Chicken Lettuce Wraps (Low Calorie)?

Teriyaki Chicken Lettuce Wraps (Low Calorie) are a light and healthy dish made with seasoned chicken wrapped in crisp lettuce leaves, perfect as a snack or meal.

How many calories are in these wraps?

Each serving of Teriyaki Chicken Lettuce Wraps contains approximately 161 calories, making them a great low-calorie option.

Can I customize my Teriyaki Chicken Lettuce Wraps?

Absolutely! You can add vegetables like bell peppers or carrots, swap out proteins, or adjust seasonings according to your taste.

Are Teriyaki Chicken Lettuce Wraps good for meal prep?

Yes! They are ideal for meal prep as they store well and can be quickly reheated for a delicious lunch or dinner option.

How do I make these wraps dairy-free?

This recipe is already dairy-free! Just use the listed ingredients, and you can enjoy them without any dairy concerns.

Final Thoughts

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are not only delicious but also versatile. They make a fantastic meal prep option, full of flavor without the calories. Feel free to customize your wraps with different veggies or sauces to suit your taste. Enjoy this healthy dish that fits perfectly into any diet!